Slow day...post day...

You know work is slow when it's a double-post kinda day... : )

 Mari asked me a wonderful question about PCOS and what type of diet is best for women suffering from PCOS. Great question, Mari...I hope this is helpful!

Women with polycystic ovarian syndrome (PCOS) are at increased risk for heart disease and diabetes. Many women with PCOS have insulin resistance, causing the pancreas to secrete more and more insulin in order to transport glucose (sugar) out of the blood and into muscle, fat, and liver cells where it is converted to energy or stored as fat. Elevated insulin levels can cause polycystic ovaries, weight gain or difficult losing weight, increased risk of heart disease (elevated LDL-cholesterol and triglyceride levels and decreased HDL-cholesterol levels), and increased clotting factors. The risk of the developing diabetes in women with PCOS can be up to 40% by the age of 40. Most women (50-60%) with PCOS are obese (BMI greater than 30). Weight loss, even as little as 5% can lead to decreased insulin levels which is critical due to the fact that elevated insulin levels promote fat storage [1].

In researching how much carbohydrate a woman with PCOS should consume, I found varying recommendations. Before prescribing a standard 50-55% carbohydrate diet or a low (40% or less) carbohydrate diet, I would want to know a PCOS patient’s fasting blood sugar and HbA1c – a lab value indicating an average blood glucose reading representing 6-8 weeks. Agreeably, women with a higher BMI are statistically more likely to have insulin resistance, in which case a lower (less than 50-55%) carbohydrate diet is probably advisable.

I am of the opinion that to prevent diabetes, one should eat like a diabetic. For most women of normal to overweight size, this would include 30-45 grams of carbohydrates at meal times and 15-30 grams of carbohydrate + 1-2 ounces of protein before bedtime. Emphasis should be placed on complex, low-glycemic index carbohydrates, as well as a diet low in saturated (13 grams or less per day) and trans fat (none, preferably). For women with a BMI greater than 30, carbohydrate and energy needs go up – consult a Registered Dietitian for recommendations.

For example, a 180-pound (81.8 kilograms) female requires roughly 1230-1640 calories a day to lose weight (15-20 calories per kilogram of body weight. In order to find your weight in kilograms, divide your weight in pounds by 2.2). At minimum (30 grams of carbohydrate per meal with a 15-gram carbohydrate evening snack), carbohydrate comprises 26-34% of the daily intake. At maximum (45 grams of carbohydrate per meal with a 30-gram carbohydrate evening snack), carbohydrate comprises 40-54% of the daily energy intake. 

(Note: one gram of carbohydrate contains 4 calories – this is needed for calculations).

Other diet-related suggestions for women suffering from PCOS [1]:

-         Pair carbohydrate-rich foods and snacks with a lean protein or fat high in mono and/or polyunsaturated fatty acids.

-         Consume foods with a lower glycemic index – these foods are typically high in fiber

-         Space carbohydrates out throughout the day. Consuming consistent, moderate carbohydrate levels is best for blood sugar control

-         Consume plenty of decaffeinated, sugar-free beverages, especially water

-         Exercise on a regular basis -- aerobic and anerobic

-         Take a multi-vitamin mineral supplement daily

[1]. McKittrick, Martha. PCOS and Diet. OBGYN.net Publications.

The above information was provided by the above source. The author, Martha McKittrick is a Registered Dietitian and Certified Diabetes Educator. In other words, she is a wonderful resource!

Cookie Taste-Test Results!

The preferred cookie in yesterday's cookie taste testing was the Oatmeal Cranberry White Chocolate Chip Cookies. Hands down. There were only 2 votes NOT for the Oatmeal Cranberry White Chocolate Chip Cookies and they were for the Chocolate Peanut Butter Cookies and the Peppermint Cheesecake Brownies.

P.S. I had 2 late-comers who wanted in so the total participation was 18 employees!

Last night I made deer meat tacos for dinner!

My father-in-law is a bow hunter and provides us with deer meat. Yum!

I had 1 deer meat taco, a dollop of fat-free refried beans, and a bed of shredded lettuce with deer meat, salsa, corn, and homemade guacamole. Mmmm!

 Nutritional comparison of deer/venison vs. ground beef

(values represent a 1 ounce, raw portion)

- deer meat is 40 calories versus the 72 in ground beef*

- deer meat contains 0.8 grams of fat compared to 5.7 grams in ground beef*

- deer meat contains 7.6 grams of protein compared to 4.9 grams in ground beef

*this is standard 70-80% lean (does not specify)

Question: Have you tried deer meat? Did you like it? Did it taste "game-y" to you?

my first papaya

I've had papaya before, but I've never purchased a papaya before. They were on sale for $0.94/lb and I just couldn't resist!

My 3.21-lb papaya 
(I couldn't get the picture to rotate for the life of me...sorry)

 

I peeled off the skin and cut it length-wise into 2. How pretty inside!

 

Scooped out the seeds and cut into slices. It was perfectly ripe! Almost looks like salmon here, doesn't it?

 

7 cups of fresh papaya for just over $3.00! Yumm!

Papaya Facts:

- 55 calories per CUP!

- naturally fat-free

- contains 3 grams of fiber per cup

- one cup contains 144% DV of Vitamin C

- named the "fruit of the angels" by Christopher Columbus

- contains papain -- an enzyme used in digesting proteins

Question: What's the last NEW fruit or vegetable you tried at home? 

Are there any you're interested in trying but hesitant to spend the money on without knowing when it's ripe, how it tastes, or how you can cook with it?

 I received several emails asking what my time was for the 4-mile Guinness Challenge. The results are up and my chip time was 45:53...just under 11:30 min/mi splits. Considering the Guinness-drinking and hills...I'm happy with that!

Off to play my 2 hockey games in a bit...hope you're all enjoying your weekend and having better weather than Tulsa!

A Tribute to Crock Pots and Whack Weight Loss Products

It's no secret: I'm obsessed with my crock pot. I catch a lot of grief from my husband over my crock pot usage...who continues to inhale my slow-cooked suppers. So, thanks to Easy Reader News, here's a public tribute for crock pot users and lovers out there....'cause really, what's not to love about a crock pot?

Reason #1 to go crock: Vitamin and mineral preservation.
Similar to braising, crock pot cooking produces low, steady, moist heat for hours -- approximately 300 degrees for 4 hours on high and 200 degrees for 10 hours on low. When you place wholesome, nutrient-dense foods INTO the crock pot, that's what you get out of the crock pot. No nutrient loss!

Sarah Krieger, RD and spokeswoman for the American Dietetic Association explains the unfortunate vitamin and mineral loss through standard cooking methods. Nutrients are lost through heat, oxygen, and water. A crock pot, however, contains all of these elements throughout the cooking process and thus, retains nutrients in your food.

Reason #2 to love your crock pot: Lean and cheap -- make it great!
Cuts of beef such as chuck, shoulder, and bottom-round are exceptionally lean and cheap...but they're also rather tough. The low-temperature, moist-heat cooking of a crock pot, however, breaks down tough muscle fiber and connective tissue in these leaner, cheaper cuts. You're left with a healthy, iron-packed, tender beef cut...and gaining convenience in preparation!

Reason #3 to use your crock: There's better things to do during the evening hours!
The crock pot is a time-saver. Rather than meal preparation and cook time in the 60-90 minutes after getting home from work, I can enjoy the time playing with Lily, visiting with my husband, or going for a workout! After loading up your crock, your job is done! And crock pot liners save on dishes...big time. I highly recommend using them! If you've ever "finished" dinner before work, you know how great a feeling it is to know it's one less thing on your plate come 5 o'clock when you punch out for the day.

My friend Kristin recently  purchased a crock pot in order to try many of the recipes I post. Kristin, this post is in honor of your recent purchase....I hope it brings you many years of crock pot happiness and delectable meals!

On a completely unrelated note, ABC News put out a fun article entitled, "Top 5 Weird Weight Loss Products". I thought I'd share a recap as it was rather entertaining to read...

Weird Weight Loss Product #1: The Hula Chair
Gain an exotic dance workout inspired by dance-exercises such as Zumba and Kukuwa...by sitting in a hula chair! Dr. Steven Blair, professor of exercise science at the University of South Carolina stated, "Standing, you'd be burning even more calories, and standing on one leg, you'd be burning even more calories than before." Rather than buying this expensive, large hula chair, Blair suggests going on a walk...and saving your money. If you're looking for a laugh, however, Ellen DeGeneres trying to pour a glass of water while sitting in the hula chair WAS rather amusing.



Weird Weight Loss Product #2: Power Plate
A vibrating platform which supposedly causes the body to burn more calories due to the higher difficulty in balancing. Again, Dr. Blair recommends going for a walk for increased calorie burn. The Power Plate is beneficial for bone density, however.

Weird Weight Loss Product #3: Thermal Suits
Water weight through sweat is not a feasible means of losing weight. Using such suits can be dangerous, decrease endurance, and cause the body difficulty in regulating body temperature. Not smart, not useful.

Weird Weight Loss Product #4: Sound Waves for Muffin Tops and Belly Fat
This Vaser technology uses sonic waves to dissolve a layer of fat which is then sucked out through a vacuum. These procedures are marketed as "sculpture" liposuction and are meant to assist those who are relatively fit rather than the general obese population looking to shed lots of weight quickly.

Weird Weight Loss Product #5: The Tongue Patch
Dr. Nikolas Chugay, a plastic surgeon in Beverly Hills, developed the tongue patch as a temporary way to lose 20 to 40 pounds. The procedures involves stitching a prolene patch to the tongue, causing discomfort and pain to chew and swallow food. Patients of Chugay's receive 700 calories of daily nutrition through a liquid drink mix containing carbohydrates, proteins, fat, vitamins, and minerals. The patch is removed after a month. Wow, just wow.

Question: Has anyone tried one of the whack weight loss products discussed above? I've heard of a lot of Power Plate users in the Chicagoland area; that products appears the most feasible of the 5.

Looking forward to Biggest Loser tonight! Have a wonder Tuesday!

Eggcellent!

Eggs are rich in choline – a nutrient receiving much attention for its proposed role in brain function and memory performance. Additionally, eggs contain lutein and zeaxanthin, antioxidants that can preserve eye health and reduce macular degeneration, the leading cause of blindness [1].

Recently, the Journal of Nutrition suggested eggs be looked at as a “package deal” – they are inexpensive, contain the highest-quality protein known to man, and are loaded with vital nutrients such as folate, riboflavin, selenium, B12, and choline. For a mere 75 calories, eggs are considered nutrient-dense, low-calorie food that can enhance any menu [1].

But of course, shopping for eggs can be as tricky as every other food product in the grocery store. Free range versus organic versus this versus that. Here’s a Chicago Tribune run-down on 12 “egg terms” to increase your knowledge of eggs and egg shopping [2].

Natural: The U.S. Department of Agriculture's Food Safety and Inspection Service defines "natural" as not containing "any artificial or synthetic ingredients, and it must be minimally processed." By this definition, almost all eggs would be considered natural.

Free range: Indicates that hens have access to the outdoors, but there are no regulations on the duration or quality of their access.

Pasteurized: Eggs that have been treated with heat to eliminate salmonella bacteria and make them safe to eat raw or undercooked.

Pasture raised: This unregulated term implies that hens are raised outdoors and moved regularly in mobile hen houses to different grassy lots on the farm. This gives them access to a variety of foods found on the ground -- bugs, grubs and other small creatures -- as well as chicken feed.

Fertile: Hens are raised in barns that also house roosters. The term is unregulated but implies that the hens are uncaged.

Food Alliance certified: According to Food Alliance, their certification requires "Healthy and humane treatment of animals, safe and fair working conditions, soil and water conservation, pest and nutrient management, protection of wildlife habitat and other agricultural concerns."

Animal Welfare Approved: Hens must be kept cage-free and allowed to perform natural behaviors such as nesting, perching and dust bathing. Outdoor access is required at all times, and forced molting and beak cutting are prohibited. Certifies mostly family farms.

American Humane Certified: Hens must be kept uncaged, but access to the outdoors is not required. Space requirements allow for natural behaviors. Forced molting is prohibited, but beak trimming is permitted in some cases. AHC has certified about 85 percent of cage-free eggs in the United States.

United Egg Producers Certified: This certification allows hens to be caged, does not require access to the outdoors and does not prohibit beak cutting or forced molting. It does require that hens have "access to clean water and are fed several times a day." The UEP literature suggests caged hens are safer and healthier than uncaged birds.

Certified Humane Raised and Handled: Hens are uncaged inside barns or warehouses and may have access to the outdoors. Includes space requirements for hens to perform natural behaviors. Forced molting is prohibited, but beak cutting is permitted.

USDA organic: Hens are kept uncaged in barns or warehouses, are allowed access to the outdoors and are fed an organic, vegetarian diet free of antibiotics and pesticides. Forced molting and beak cutting are permitted.

Do you purchase a certain type of egg? Free range? Natural? Pasture raised?

[1]. Callahan, Maureen. 5 foods that should have a place in your diet. Cooking Light; CNN Health. November 6, 2007.

[2]. Eng, Monica. Egg confusion. Chicago Tribune. September 23, 2009.

Chewable Vitamins and BL Critique

I hate taking vitamins. I hate the taste and they make me nauseous sitting in my stomach. And quite frankly, I procrastinate taking them every morning to the point of often forgetting to take them. After a Saturday of football at friend's last weekend, I was introduced to chewable adult multivitamins. Target supplies said vitamins and I now look FORWARD to taking my multivitamin every morning! I am on the prowl for a "name brand", US Pharmacopeia recognized chewable adult vitamin currently. Any insight out there on where to find such a product? Until then, Target, you have my vitamin business. Of all supplements, I feel safest consuming and recommending multivitamins ahead of supplements such as fish oil, acai berry, CoQ10, etc.

On a completely unrelated note, I finally had the chance to sit down and watch the new Season 8 Biggest Loser premiere last night. Abby, the 34-year-old teacher who lost her two children and husband in a car accident brought me to tears. The stories and baggage of these contestants leaves no wonder as to why they struggle with their weight. Baggage and struggle both being an understatement. Food is comfort, wouldn’t you say?

As much as I love The Biggest Loser, the season 8 premiere did leave me feeling a bit…annoyed.

First, WHY must Jillian throw around 4-letter words to make a point? Fat, lazy, or unmotivated as ever does not excuse verbal abrasions to such extents. With all the *bleeps* the images on the screen were the only differentiation between The Biggest Loser and Jerry Springer. I mean, c’mon, is that REALLY necessary? Reality TV or not, no one has the right to belittle one to that degree. Jillian needs to class it up a bit. Do you agree?

Second, I’m all for Body Bug’s and the latest technology but addressing the basics – nutrition -- is vital to contestant success! While the contestants may (or may not) be receiving nutrition consult beyond what the show portrays, it’s important for viewers to get accurate nutrition information regarding weight loss from a weight loss professional – a Registered Dietitian. Patients who walk into my office are counseled on nutrition; I am not an exercise physiologist or personal trainer. I deeply wish that The Biggest Loser would put a very small fraction of their astronomical budget into casting a dietitian on their medical staff. I mean, c’mon, we’re about the cheapest health professional to hire out there!! And doesn’t is just seem overly obvious to include a heightened emphasis on proper nutrition on a weight loss show? American’s don’t have 8 hours to sweat it out in a gym each day -- proper nutrition is key to weight loss success, why not get an RD on board and increase credibility?

As I step off my soapbox for the day, I do have to mention how “close to home” The Biggest Loser hits this season. Sean of Tulsa, Oklahoma and Danny of Broken Arrow, Oklahoma both reside within 5-10 miles of our home just north of Tulsa. How cool! I am definitely rooting on the Oklahoma men through their journey on the show and will commit to showing up at the filming to welcome them home as they enter back into the “real world” for a week near the end of the season. Biggest Loser is always good about home-town visits, so hopefully that’s something to look forward to!

All-in-all, The Biggest Loser keeps me motivated to live the healthy lifestyle that I do and continue doing what I love: helping others achieve their weight and nutrition goals.

Improve your foodship

Foodship -- your relationship with food. Humans make more than 200 food-related decisions every day! Talk about lots of opportunities to make a wrong move! Knowing more about food, such as how it's grown and produced, can help improve our foodship. Improving our relationship with food can also help us reach and maintain a healthy weight [1].

5 Ways to End Dysfunctional Eating [1]

1. Turn off the screens.
TV's, computers, cell phones, and iPods should be turned off while you're eating. Distractions away from what you're doing -- eating -- can cause you to overeat. Connect with your food and gain a stronger interest in how food looks, smells, and tastes. Duly noted: no "catching up" on emails during lunch at my desk....

2. Broaden your concept of local food.
Don't limit your local selections to fruits and vegetables. There's a good chance there is locally produced eggs, meat, poultry, milk, cheese, maple syrup, honey, and breads near you. Check it out! The more effort you make to purchase your groceries locally, the more likely you are to learn how it's produced and to have a closer connection to what you eat. Unlike commercial produce, local produce is picked at it's peak ripeness and thus, it's peak nutritional value. Nutrients found in foods are physically fragile -- the less distance to get your produce from it's origin into your system, the more nutrients are preserved. Does the same go for wine? Even in Oklahoma there are local wineries with daily tours -- make it a day trip and enjoy the fruit of the land...literally : )

3. Get closer to a farmer.
Go in Whole Foods and look for information on local growers in the store. Or, become a grower yourself. Shifting the relationship with food to becoming a producer or close to the source of your food makes us more invested in what we eat and what it provides for us nutritionally. When you buy locally, it is a positive, powerful, and constructive way to encourage local farmers, as well as good production and manufacturing practices.

4. Cook with a kid.
Teaching children about food, where it came from, how it was produced, and ways to eat different foods is a fun and joyful occassion. Cooking is much more commonly taken out of the home and today's children have less exposure to different varieties of foods and cooking methods. Parents also falsely assume that children are picky eaters. Don't dumb-down your child's palate by making assumptions -- offer them a wide variety of foods, even foods you personally do not enjoy. Limit snacking and poor eating habits -- children should be hungry or ready to eat when they come to the table. Being a little hungry is the best way to learn to appreciate the flavors and varieties of various foods; when kids are not hungry, they do get finicky with their food selections.

5. Don't buy into grocery buzz words.
Of the terms local, organic, and sustainable found on packaging, only "organic" has a specific, legal definition with legal guidelines. If a product label does not explain its marketing terms, consider that a reason to research further. Head to the company website for details. Start by learning more about the foods you commonly purchase such as milk or cereal.

[1]. Moores, Susan. Boost Your Health by Improving Your Relationship with Food. MSNBC. August 7, 2009.

7-Day Slim-Down

CNN Health may be on to something. I enjoyed their article, anyways. Here’s the scoop.

Sunday: Bite it, write it.

Keeping a food journal and recording your intake (everything you eat AND drink) certainly aids in accountability. Plus, Robert A. Charles, Ph.D. says you can expect to shed a whopping 5% of your body weight by adopting this habit [1]. Hey, 150-pound people out there…that’s nearly 8 pounds lost!

Monday: Take a multi-vitamin!

Two studies in the British Journal of Nutrition say that taking a multi-vitamin daily can help make you less hungry. Besides, those taking a multi-vitamin daily tend to weigh less and have lower BMI’s [1]. I’m sold on taking one!

Take a vitamin containing 100% of the RDA (recommended daily allowance) for: chromium, copper, folic acid, iodine, manganese, molybdenum, niacin, pathothenic acid, riboflavin, thiamin, zinc, and vitamins B6 and B12 [1].

Tuesday: Circuit train the WHOLE body.

Circuit training burns more calories than traditional strength-training says Dr. Jim Stoppani, author of, “Encyclopedia of Muscle and Strength.” Strength-training is more effective due to the shorter rest periods between sets. Leave about 20 seconds between sets and aim for 3 sets [1].

Wednesday: C-up

The Journal of the American College of Nutrition supports research on the use of vitamin C in fat burning – up to 30% more efficiency when consuming 500 milligrams or more of vitamin C while working out [1]. Plus, it’s good for immune function and wound healing.

Vitamin C-packed foods include: papaya, red bell peppers, broccoli, brussel sprouts, strawberries, oranges, cantaloupe, kiwi, cauliflower, kale, parsley, and lemon juice.

Thursday: Grab a gab partner

Create a weight-loss network. Grab a friend and motivate one another to keep up an exercise routine and healthy habits [1]. Exercising with a friend can not only make the activity more enjoyable, but you’re more likely to keep up with the routine and stay consistent with your regimen.

Friday: Eat the rainbow

Cutting calories can be as simple as adding more fruits and vegetables to the diet, according to the American Journal of Clinical Nutrition [1]. Due to the fiber content and low caloric-density, filling up on fruits and vegetables (5-9 a day every day!) can help decrease the consumption of all other, more calorically dense foods. Challenge yourself to snack on fruits and vegetables only. You may learn to like it…or to at least love the results!

Saturday: Relax!

Ralph LaForge, exercise physiologist at Duke University Medical Center, explains that people make better food choices when they are relaxed. He adds, you’re less likely to suffer from hunger pains when you’re relaxed. Take a few moments to perform some deep breathing when hunger strikes – it may just reduce your instinct to eat or to help curb your appetite for awhile longer.

Try the above each day this week and see how it goes. I’m going to give it a go!

[1]. Rossi, Carey. One Week to a Slimmer You: Focus on the Little Things. CNN Health. July 28, 2009.

Easy on the S-bombs!

"S" is for "salad" in the diet world, right? Leafy greens, a few random chopped vegetables, and a tablespoon or so of fat-free dressing or worst yet...vinegar. Sound familiar? Sounds like
eating dew-dusted grass and weeds to me and I choose not to partake.

For those of you with an appetite requiring only a mere "dieter's" salad, congrats...I guess. But let's discuss this further and see if you don't see the light, both for your mental health and overall health.

I don't know about you, but I'd rather eat raw mackerel every day for lunch than a "dieter's" salad. Now, I love vegetables as much as a dietitian should, but a plain'ol salad aint suppressing this appetite.

Firstly, let's remove fat-free dressing from our inventory. I'm a huge advocate for the low-fat versions, and I'll tell you why. So many of vitamins in your lettuce, greens, and vegetables are fat-soluble, meaning that in order to be synthesized in the body, require fat*. Fat is good. Second, the fat is in fat-free dressings is replaced with simple sugars (i.e. carbohydrates) with little to no nutritional value, versus a mono or polyunsaturated fat**-rich oil found in many salad dressings. Lastly, the texture and flavor just aren't good!

We should also consider the addition of protein to a salad in order to make it tasty, filling, and nutrient rich. Try adding chicken, seafood, tuna, hard-boiled eggs, tofu, and other lean meats or meat substitutes. Beans are also a great fiber and protein-rich food that can be added to salads. Specifically, try black beans and garbanzo beans on salads. Adding a dairy product to salads can balance out the meal. Cheese and cottage cheese are great additions to a salad. Opt for the low-fat or fat-free versions of these products as they are calorie-dense. Try something new and add some fruit: apples, oranges, grapes, pineapple, berries, etc. Lastly, I challenge you to also try some nuts and seeds for additional vitamins and minerals, as well as healthy fats. Watch your portions on these items as a little goes a long way (nutritionally and calorically!). By adding a fruit, protein, and a cheese to your average salad, you have a complete, balanced meal.

Don't forget to change things up and try new combinations. Even the most colorful and flavorful salads will become old hat. Don't choose a salad every day, but incorporate them into lunch and dinner choices as to not "burn out". When done properly, your average "dieter's" salad will surely become a long-lost torture in your healthy lifestyle.

Here's a current salad in my "save" pile:

Mango Pecan Salad with Chicken

Ingredients:
8 cups torn Romaine lettuce
1 ripe mango, diced
1 red bell pepper, sliced
2 scallions, sliced
1/4 cup fresh lime juice
2 Tbsp fat-free chicken broth
1 Tbsp honey
2 garlic cloves, minced
1 tsp Dijon mustard
2 Tbsp extra virgin olive oil
salt and pepper to taste
3/4 lbs cooked boneless, skinless chicken, diced
1/4 cup chopped pecans

Wisk together lime juice, broth, honey, garlic, and mustard. Slowly add olive oil, whisking to blend. Add salt and pepper to taste. Toss over all vegetables, add chicken and pecans.

Serves: 4
Per serving: 362 calories, 15 g. fat (2 g. saturated fat), 29 g. carbohydrates, 30 g. protein, 7 g. dietary fiber, 115 mg. sodium

Bon apatite!

* The fat required to utilized fat-soluble vitamins in a salad (or other meal) does not need to be consumed with any particular food item in a meal. Fat can come for any number of sources and so long as the fat is consumed within close proximity to the consumption of the vitamins, the nutrients are able to be synthesized properly.

** Mono and polyunsaturated fatty acids (MUFA's and PUFA's for sanity's sake) are what the diet world refers to as some "good fats". MUFA's and PUFA's are found in several common oils including: olive oil, canola oil, safflower oil, sunflower oil, and flax seed oil. Choose these oils above others for heart-protective benefits.